7/18/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

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Warm-up

Line Drills (perform 1 length of movement, jog back):

Walking Knees to chest

Walking quad stretch

Lateral over-under (change direction half way)

Walking figure four

Lunge with twist

Toy soldiers

Walk on toes

Walk on heels

-quick rest-

High knees

Butt kicks

Skip and Reach (opposite arm and leg)

Single Leg forward hop (right leg)

Single Leg forward hop (left leg)

Karaokes (down and back)

Metcon (Time)

For Time (20 min time cap):

1 Mile Run

Then Complete….

50-40-30

Pull-ups

Push-ups
-Scaled-

For Time (20 min time cap):

600m Run

Then Complete….

6 Rounds of:

10 Jumping Pull Ups/Ring Rows

10 Band Assisted Push Ups